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How to increase immunity in Winters

Winter is the season when nature is ready to nurture us. Our body is compact, stiff, has maximum strength & a normal resistance in winters. Our body is in a state of balance/equilibrium & unless provoked by rash eating & irregular habits it remains so.

Diwali is an indicator of approaching healthy winter season ahead. Energy is conserved in this period for the rest of the year. Winter has a bad reputation of being called the flu season when contagious diseases like cough, cold, running nose and other respiratory disorders are common but as per Ayurveda, winter is actually the best season to improve immunity only if you know how to strengthen your immunity.

In Ayurveda, immunity is said to be directly proportional to digestion. When digestion is strong and appetite is good our immunity is strengthened. Whatever weakens digestion weakens the immunity. Due to the digestive level being very high, people feel hungrier, and can actually digest food better in winter, thus nourishing their bodies.There is the misconception that this season is bad for immunity as due to increased hunger, people start eating more junk, heavy and hard to digest food resulting in a weakened immunity. Thus it is important to understand that we ourselves are responsible for creating the bad immunity by eating such food and not that the nature is giving it to us. So to increase immunity, it is more important that people eat immunity-boosting foods in winter.

Immunity-boosting food are those that are fresh, organic, easy to digest, pure and wholesome. These include fresh, organic milk and yogurt, vegetables, fruits, whole grains, and ghee (clarified butter).Food & spices that energize the body & keep us warm should be taken. Digestion enhancing spices should be added to food while cooking.

Do’s and Don’ts in winters

• Do not to skip meals.
• Eat pure, fresh & warm home-cooked food and drinks including freshly prepared soups.
• Avoid cold or ice-cold foods, as these reduce the digestive fire and decrease immunity.
• Stay away from canned or processed foods that contain additives and chemical preservatives.
• Honey, wine & vinegar are healthier in winters.
• Warm drinks, such as herbal teas are useful.
• Supplements like Chyavanprash, that has amalaki (Indian gooseberry) as its ingredient should be included in your diet. It’s one of the richest natural sources of Vitamin C and antioxidants, and has immune-enhancing effects.
• In winter, when the days are shorter and the nights are longer, it’s natural for the body to crave more rest. So try going to bed a little earlier to wake up with more stamina and freshness.
• Oil massage (abhyanga) in winters helps enhance immunity. It improves the blood circulation, stimulates organs of the body, flushes out impurities and builds resistance to stress and disease.
• Exercise vigorously to avoid accumulation of kapha. This is a must-do thing.

Though all 6 tastes should be enjoyed in winters but the preferred tastes are sweet, sour and salty tastes. It’s best to eat less of the astringent, bitter, and pungent tastes.

• Drink warm water.
• Have lots of  bajra, wheat, green vegetables, cabbage, cheese, milk, jaggery, sesame seeds.
• Have non-veg food, meat-soup & flesh of aquatic animals.
• Preparations of sugarcane should be taken.
• Go in for dry-fruits.
• Cinnamon, cumin, black pepper, cloves, turmeric, ajwain, sesame seeds, ginger should be added to food while cooking.

More on Stress….

 I read this quote somewhere and quite liked it. It said, ‘Don’t put your problems on your head; their weight may crush you. Instead, put them under your feet and use them as a platform to climb new horizons’. One dilemma which we come across in our normal routine is that we try to understand each and everything around us and if anything is beyond our philosophy or belief, we tend to worry about it and take on the stress. Guru Granth Sahib asks us to stop trying to understand the world but understand ourselves instead. Furthermore Bible says, ‘The Lord directs our steps, so why try to understand everything along the way?’

Most individuals today are prone to multitasking. As a result they have a tendency to over-estimate their abilities and try to accomplish multiple tasks at the same time. This generally ends up in making them feel frustrated as they are not able to carry them out as per their expectations. To avoid this, it is better to set the priorities right and focus on one thing at a time. This increases the concentration as well as the efficiency.

Taking a break is considered to be a waste of time by workaholics. This should not be the policy since the time you enjoy wasting is not a wasted time. Instead, it boosts up your mood and increases the energy levels of the body. As a result it is good for both physical as well as mental health. Easiest break is to go in for a power nap of 10mins; or going in for a relaxing medicated massage at least at weekends.

 Stress can either be physical, or mental, or emotional.

Physical stress is due to overuse or misuse of the body, for instance over-exercising or over-exertion at workplace.

Mental stress is due to overuse or misuse of mind like in cases of desk-work for long hours at workplace.

Emotional stress is due to a situation which has lead to a heart-break such as sudden loss of a dear one or a relationship issue.

Ayurveda insists on individualistic treatments for stress and depression.

As per Ayurveda, working of ‘mind’ consists of a balanced co-ordination between thinking (movement of thought), intellectual reasoning, memory, emotions and feelings. It says that thoughts are designed to be in a constant state of movement through the mind. However, if this natural flow of thoughts is not permitted, it leads to mental upsets. Depression occurs when we allow a thought or emotion to get fixed in our mental field and do not allow it to move on. It stays inside and goes around and around, until we go mad, get stressed, get depressed, or have a nervous breakdown. So do not allow a single thought, emotion, or feeling to be fixed in your mind and try not to hang out with it. One needs to have the ability to release the upsetting thoughts trapped in the mind. Let them move on and allow them to be replaced by other thoughts. Allowing the thoughts their natural flow and movement is empowerment of mind. It makes one feel better.

It should be noted that neither the thoughts nor the feelings are challenging, but the bond that we have with them can be. The solution here is not to settle in this bond.

We have an indispensible choice to accept or reject a thought. Thoughts are simply emotions and feelings. Certain thoughts are taxing because we tend to cling with them and this leads to depression. The moment these thoughts become identified we can choose to let go by making a firm choice. If we realize too late and become trapped in a mental stir, we can divert our attention. Diverting the attention can be done by two means i.e. physical diversion or mental diversion. This can be achieved by either by physical substitution (activity) or thought substitution. Physical activity means exercise, yoga, walk, household work or any other hobby which you fancy. This is easier but is usually effective only as long as you do the activity. Thought substitution is more beneficial, but it requires more practice and determination.

There is more to a woman-stress than it is to a man. This is due to the hormonal differences as well as the differences in the

functionality of the brain. Physiological as well as anatomical differences give different stress levels in males and females. A woman goes through various phases of her life with the menstrual flow, from menarche to menopause, and this has varied effects on her physicality as well as her mentality. This is commonly referred to as mood swings. Hence we come across premenstrual syndrome (PMS) as well as menopausal syndrome in women. A constant change in levels of oestrogen, progesterone and androgen is reflected in various ways. Calming the nervous system is an important aspect for creating a natural flow of these hormones or else stress and menstrual irregularities do occur (as we commonly come across with this in our clinical practice today). It should be noted that oestrogen is not only produced in the ovaries but adrenals also play an important role. If a woman is overburdened with stress throughout her life, then she may have exhausted out her adrenal glands, thus affecting her capability to contribute to the natural source of oestrogens at menopause. Thus even a menopause can be smoother if she is less affected by stress. Men are not forced upon by these changes though many men nowadays, experience a mid-life crisis.

It should be noted that kids too are undergoing lot of stress today. It becomes the duty and responsibility of parents to follow the stress relieving techniques for themselves so that they can take better care of the needs of their children and help them de-stress effectively.

Lack of awareness about herbal nervine tonics, people are left with no other option but to go in for anti-depressant pills. It should be understood that random popping of anti-depressants is not advisable unless strongly recommended by your doctor. Instead, a balance should be maintained between work and rest. Have confidence in ‘power of self’ and feel the God within. Self connection during stressful times gives a sense of belonging. Herbal intervention can be brought into play at every possible level and can prove to be of immense use in such cases. So it is advisable to give a break to the side-effects of anti-depressants and go in for herbal neuro-stimulants. Nevertheless, it is strongly recommended that any medicine, whether from ayurveda or from allopathy, should be taken under expert guidance of your doctor since self-medication is fast becoming a menace in our society.

HERBAL INTERVENTION

Herbal preparations overcome the ill effects of stress and to provide physical as well as mental health. Regular use improves memory and acts as brain tonic. Some formulae are a combination of carefully selected herbs which are known to have positive stimulation on nerve cells without worrying of addiction or withdrawal syndromes. Herbal intervention also plays an important role in the correction of hormonal imbalance.

Tulsi (Ocimum sanctum)

• Anti stress
•  adaptogenic
• Immunomodulator

Aswagandha (Withania somnifera)

• Overall tonic for vitality and longevity
• Induces good sleep
• Adaptogenic
•  anti stress
• Anti convulsant
• one tsf of powder can be taken twice a day followed by milk.

Brahmi (Bacopa monniere) Is a powerful brain diet

• Supports and improves all aspects of mental functioning
• Is a calming and tranquilizing herb
• Anti-anxiolytic
• Memory enhancer
• 1 cup of brahmi tea or one tsf of powder or any other preparation of brahmi taken at bed time will induce a peaceful sleep and its regular use will cure insomnia.

Shank pusphi (Convolvulus pluricaulis) is a brain tonic.

Jatamansi (Nardostachys jatamansi)

• Regarded as most effective remedy for neurosis
• Increases the levels of neurotransmitters like serotonin
• Anti depressant
• Anti epileptic
• Cardio tonic
• Balances systems of the body
• Good for those suffering from fatigue
• Combats sleeplessness
• 1/4 tsf powder can be taken at bed time.

Petha (Benincasa hispida) has a cooling and calming effect on the nerve cells. 20-30ml of its juice can be taken twice a day.

Tagara (Valeriana wallichii) detoxifies and rejuvenates the body along with stimulating the nerve cells. But it is best used as part of some herbal preparation.

Saffron is supposedly a boon for the brain cells. It can be taken with milk.

There are numerous other ayurvedic preparations as well as herbs which have been proven to be exceedingly effective in stress, depression and other mental disorders.

Besides these solutions, ayurveda strongly recommends some selected panchakarmas like medicated oil massages, shiro-dhara, takra-dhara and many more depending on the individual requirements the body. The details can be taken through any nearby ayurveda centre. Even a simple body and head massage with herbal oil can be of assistance after a stressful day. 

Note: It is strongly recommended that the treatments as well as the medicines be taken under expert guidance of your doctor. Self-medication is always unsafe.

Stop these anti-depressants….instead….imbibe in a natural escape mode to deal with…

…..STRESS and DEPRESSION

 ‘WHO’ studies reveal that India is the most depressed state in the world

As the depression is growing more and more in the developed and developing countries, India ranks the top as the most depressed country in the world. The WHO assumes that depression will be the second leading cause of disability by 2020. The study states that 36 per cent of Indians suffer from Major Depressive Episode (MDE) while 9 per cent has an extensive period of depression in their lifetime.

If these statistics are to be believed, we need to understand that it is high time we become more aware, vigilant and watchful.

Report of journal PLoS Medicine

As per the latest data published in the journal ‘PLoS(Public Library of Science)Medicine’, a thorough probe conducted on the impact of new generation anti-depressants the difference in improvement between patients taking placebos and patients taking anti-depressants is not very great. Lead author prof Irving Kirsch from university of Hull UK said ‘There seems little reason to prescribe anti-depressant medication to any but the most severely depressed patients, until alternative treatments have failed to provide a benefit’. It further assesed that fluoxetine(prozac), the world’s most commonly popped anti-depressant, taken by 40million people worldwide, does not actually help improve your mood.

Role of herbs:

• As indicated earlier, it should be primarily noted that herbs can rarely replace modern drugs in major depressive disorders but can be used as adjuvant to the appropriate medications. Selection of herbs should be individualized and the herbs chosen should be mild relaxants, gentle and soothing as per the requirement.
• Some herbs are adaptogenic and they regulate the entire endocrine function, increase the activity of nervous system, stimulate the adrenals and increase the metabolic activity during stress.
• Herbs which are hepatics support the detoxification process of liver so they act as immunity boosters.
• Some herbs have tonic properties required to fight out exhaustion and protect the body from depletion of energy.
• The herbs with mild sedative properties prove helpful to cardiovascular system.

Know the ayurvedic aspect…

• DEPRESSION, as per ayurveda, is caused by an imbalance of ‘kapha’ and ‘vata’ doshas. ‘Kapha’ type is less serious in nature and is more likely to occur in winter months due to climate and inactivity. Whereas ‘vata’ type is quite serious and is due to imbalance due to lifestyle can lead to anxiety and overactive mind.
• Ayurveda explains different types of STRESS manifestations namely, mental stress (due to overuse or misuse of mind), emotional stress (any situation that might hurt the heart like loss of a relative) and physical stress (due to overuse or misuse of the body).
• Ayurveda emphasizes on individualized treatments and aims at targeting the causative factors so as to bring in that area into balance. Thus every manifestation of stress and depression requires different solutions and therapies as per ayurveda.

Dealing with stress

• Writing prescriptions for sleeping pills or tranquilizers may not solve the problem all the time. On the contrary, it may produce rebound insomnia and debilitating side-effects. Worst still, these drugs are addictive.
• The benign cases of stress/depression should not be taken as a disease or physical illness but should be considered a disease at psychological level.
• It should be noted that herbs can rarely replace modern drugs in cases of major depressive illness. They can be used as adjuvant to the appropriate medicines.

The process of stress/depression…..

• When feeling sad, unhappy & generally low in spirits become long lasting and develop into much more than normal grief, it affects the mental & physical health as well as lifestyle of the person. This leads to depression/stress.
• Both these conditions are illness & not weakness.
• Most debilitating type of stress called distress or negative stress, generally occurs when you view change and pressure as burdens and rising demands as threat. You feel a sense of isolation, frustration and helplessness. This results in disease, disorder and dissatisfaction.
• Stress is the excessive wear and tear on the nervous system.
• Mental stress and depression have become part and parcel of urban lifestyle today. The very competitiveness at every level as well as the rushed schedule imposes an extra burden on the brain cells resulting in conditions of stress and various other psychological disorders.
• Repeated or prolonged negative stress can trigger complex psychological reactions involving multiple chemical changes in the body leading to exhaustion of mental, physical and emotional energies which results in decreased immunity and a hastened ageing process.

Symptoms of stress

Mental:

• Difficulty in concentrating
• Unclear thinking
• Feeling anxious all the time
• Worrying about little things
• Imagining the worst
• Fluctuating mind

Physical:

• Fast heartbeat
• Restlessness
• Headache
• Stomach pain
• Insomnia
• Palpitation
• Fatigue

Symptoms of depression

• Feeling deeply sad & hopeless
• Loss of interest & enjoyment in life
• Feeling of guilt and worthlessness
• Sleeping disorders
• Major appetite & weight changes
• Tiredness, loss of energy
• Feeling restless, irritable, agitated
• Difficulty in concentrating
• Thoughts of suicide or death
• Aches & pains without any debility in the body

Preventing stress

• Do not try to do all the things at once instead do one thing at a time.
• Learn to recognize the things which are worth worrying and the ones that are not.
• Plan the things ahead of time.
• Identify the causative factor.
• Take time off from pressure and duties to do something totally for yourself.
• Keep in touch with your friends for that extra support you may need.
• Try to write down your feelings in a diary.
• Learn to say ‘NO’ to jobs that put you under too much pressure.
• Exercise is a good way of relieving stress. A short walk may suffice.
• Deep breathing exercises in between your work schedule helps.
• Yoga, meditation and herbal massage help reduce/prevent stress.

Some useful herbs

• Centella asiatica(mandukparni)
• Bacopa monnieri(brahmi)
• Convulvulis pluricaulis(shankhapushpi)
• Celestrus paniculatus(jyotishmati)
• Benincasa hispida(kushmanda)
• Acorus calamus(vacha)
• Withania somnifera(ashwagandha)
• Nardostachys jatamansi(jatamansi)
• Ocimum sanctum(tulsi)
• Tinospora cardifolia(guduchi)
• Valeriana wallichii(tagara)
• Terminalia arjuna(arjun)

Gist

It is high time we start taking charge of our life and imbibe in a natural escape mode to combat stress instead of randomly popping in anti-depressant pills.

Did u know these simple facts?

• Water has the best soothing effect.

• Wine is best to dispel fatigue.

• Milk is the best energizer.

• Exercise including Yogic exercise is best to bring strength to body and flexibility to spine.

• Grief is the most important factor for aggravation of diseases.

• Cheerfulness is the best diet for contentment.

• Worry is the most vital emaciating factor.

• Old ghee (kept for 5 yrs or more) is best for insanity.

• Ginger (Zingiber officinalis) is best for chronic indigestion.

• Gokshura(Tribulus terrestris) is best for urinary disorders